CrossFit TW18 – CrossFit
Warm-up
10 Band Passovers
5/side Band Around Head
10 Band Lat Pulls
10 Ratator Cuff
10 Scap Pulls
Strength
8min: Weighted Pull-ups (4 sets 5 reps add weight each round if possible)
– Kg Pull Up
– Kg Neg Pull Up
– Band Neg Pull Up
* if Reps are not achieved drop a level down to finish set*
Skill Work
Metcon (AMRAP – Reps)
EMOM…8min
15 Air Squat – Depth practice & efficiency
Max Dips – Box/Ring building Tricep strength
…rest 3mins…
EMOM…8min
6-8 ICM’s – Transition of Ring Mu
30s/Max HSPU – Strict / Negs / DB Press
…rest 3mins…
E30s…6 Rounds
5-10 Push Ups & Air Squats
Max Unbroken Bar/Ring Mu – Band/Jump
…rest 3mins…
Core
2min Max Effort T2B (AMRAP – Reps)
Complete as many T2B Reps in 2min.
Scale as necessary
T2B to K2E to Kee Raises to v-Sit Ups
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run